Jackie Wright: Focus on Function – Work Bilaterally and Unilaterally | SkyHiNews.com

Jackie Wright: Focus on Function – Work Bilaterally and Unilaterally

Jackie Wright/The Fitness Trail
Grand Lake, CO Colorado

We function both bilaterally (i.e. both sides of the body) and unilaterally (i.e. one side of the body). Consequently, it is important, if we choose to function optimally, to regularly work both bilaterally and unilaterally. This week a comprehensive Super Set Circuit designed to work bilaterally and unilaterally is featured. As always, prior to beginning any exercise program, please consult your physician.

Super Set Circuit

Combining bilateral and unilateral muscular strength training exercises

Perform this muscular strength training circuit two-three non-consecutive days/week. Each set should be performed to a point of momentary muscle failure. Always perform a thorough 5-10 minute warm-up prior to this program and a thorough myofascial release/stretching/flexibility segment of 5-10 minutes following the program.

• Perform supine bench presses with moderate/heavy dumbbells, one set of 8-12 reps followed by unilateral pec flyes with moderate/heavy dumbbells; one set of 8-12 reps each side. Repeat twice through with a 15-second active recovery interval between the bench press and the pec flyes.

• Perform either full pull ups, assisted pulls or inverted rows from a pull-up bar, Smith Machine or TRX Suspension System, one set of 8-12 reps followed by standing high/low unilateral rows from tethered heavy gauge tubing or the functional station of a multi-gym, one set of 8-12 reps each side. Repeat twice through with a 15-second active recovery interval between the pull-ups and the unilateral high to low rows.

Recommended Stories For You

• Perform triceps dips from a bench, one set of 8-12 reps followed by kneeling unilateral triceps pushdowns from the functional station of a multi-gym or tethered moderate gauge tubing, one set of 8-12 reps each side. Repeat twice through with a 15-second active recovery interval between the dips and the pushdowns.

• Perform standing biceps curls with a moderate/heavy skull crusher bar or barbell, one set of 8-12 reps followed by standing unilateral biceps curls with moderate/heavy dumbbells, one set of 8-12 reps each side. Repeat twice through with a 15-second active recovery interval between the bilateral barbell curls and the unilateral dumbbell curls.

• Perform wall squats with a stability ball and heavy dumbbells suspended to the sides, one set of 8-12 reps followed by one leg squats from a TRX Suspension Trainer (i.e. one leg is not touching the ground) or unilateral leg presses from a leg press machine, 8-12 reps each side. Repeat twice through with a 15-second active recovery interval between the bilateral wall squats and the one leg squats or presses.

• Perform standing unilateral hip abduction with ankle cuff tubing around the ankles, supported, one set of 8-12 reps, each side, followed by supine hip abduction with ankle cuff tubing around both ankles with the legs extended over the hips, one set of 8-12 reps. Repeat twice through with a 15-second active recovery interval between the standing unilateral hip abduction and the supine bilateral hip abduction.

• Perform standing hip extension from the functional station of a multi-gym with cuff around the ankle; one set of 8-12 reps each side, followed by supine hip extension roll outs from a stability ball, one set of 8-12 reps. Repeat twice through with a 15-second active recovery interval between the standing hip extension and the supine hip extension.

– Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.

Go back to article